Saturday 09/14/13

Deadlift
5-5-5


15 min AMRAP of:
400m run
30 Double-unders
20 Wall Ball Shots, 20#/15#
10 Slapping/Clapping Push-ups

Compare to 09/12/12.


Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight.


Geneva locks it out - nice work!

3 comments:

Mike S said...

"Dead Lift"
5 - 5 - 5
225# x 5
275# x 5
300# x 3 (PR)

AMRAP - 15 mins
400M Run - 2 rounds
30 DUs - 2 rounds
20 WBs(30 modified) 2 rounds
10 Push-Ups - 1 round, 5 reps

AndyB said...

Deadlift
5*225*-5*275*-5*300*

15 min AMRAP of:
400m run
30 Double-unders
20 Wall Ball Shots, *20#*/15#
10 *Slapping*/Clapping Push-ups
*completed 2 and got 1/2 way thru 400 on 3rd round*

Mrs. G. said...

Dead Lift 5-5-5
warm 45-5, 115-5
work 145-5, 155-5, 158-5 (pr)

15 min amrap
400m run
30 dus
20 wallballs
10 push ups
2 rounds plus about 200m

finale 3 sets of stick pull ups max out
3-3-2 purple band

 
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